Mizzou NUTR_S 1340 - L2_HowMuchisEnough (42 pages)

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L2_HowMuchisEnough



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L2_HowMuchisEnough

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Pages:
42
School:
University of Missouri
Course:
Nutr_S 1340 - Introduction to Exercise and Fitness

Unformatted text preview:

Nutritional Sciences 1340 Introduction to Exercise and Fitness How Much is Enough Principles of Physical Activity Overload Specificity Dose Response Relationship Rest and Recovery Overload Principle most basic of all principles doing more than normal is necessary for benefits muscle must work against a than normal load to get stronger muscle must be stretched than is normal to increase flexibility Principle of Progression Overload should occur in a rather than in major bursts Could result in excessive soreness or injury if you fail to adhere to this principle Most effective training is when sessions become progressively challenging over time Principle of Specificity must overload for what you want to benefit Examples Strength training does little for cardiovascular fitness Flexibility training does little for body composition Overload is Example Exercise legs build fitness in legs Principle of Reversibility overload principle in reverse If you don t it you will it Some evidence exists that you can maintain health benefits with less physical activity than it took to achieve them Biology of Aging Starting in their mid forties women lose pounds of muscle per year and gain that much or more in fat Young active Older sedentary Biology of Aging Approximately 10 million Americans have osteoporosis 80 percent of them are women One in two women will experience an osteoporosis related fracture Biology of Aging Arthritis affects more than 20 million Americans women are more commonly affected than men a major reason why so many older adults are sedentary which in turn results in an increase in joint stiffness and pain Dose Response Relationship the more physical activity you perform the more you benefit There are exceptions to this rule Some is better than none HEALTH RISK Revised concept of training AMOUNT OF ACTIVITY Old concept of training Benefits of Moderate and Vigorous Activity Some is better than none Principle of Rest and Recovery Rest is needed to allow body to adapt



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